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Crossfit Cape Cod 3-29-17

March 28, 2017

CrossFit Cape Cod – CrossFit

 

Bench Press (5-5-5-5-5-5-5)

hit each set of 5 in a 2 min. window 7 x

Metcon (Time)

in teams of 2 complete for time

27-21-15-9-6-3 of

kettle bell swings 53/35

1 arm overhead kettle bell squats 53/35 alt.

burpees over your partner

Break up work how ever you want

Optional Work

Metcon (Time)

4 rounds for time

200 meter runs

5 muscle ups

rest 1 min between rounds

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